High Fiber Diet: The Basics
Let's start with a high level overview.
What is fiber exactly?
Fiber is the broom that you use to sweep up crumbs around your kitchen to be thrown into the trash. Sure, it's fine if there's a crumb here and there, but without proper sweeping, it can be gross to walk around without socks on if you're getting pieces of Cheerios stuck to your heel. Fiber helps to move partially digested particles of food and waste through your digestive tract to be removed through, yep you guessed it, through your stool (or poop, can I say poop on here?) Does waste still get removed if following a low fiber diet? Of course! The human body is incredible at adapting to circumstances, such as a low fiber diet, however it's like using a broom that's missing half of its brushes. You're still cleaning the kitchen, but you're certainly not doing so in the most effective way.
You've probably heard of the term "carbohydrate" before, right? They sure have quite the reputation, like that 'trouble-making coworker' sneaking off during lunch to grab a beer at Applebees. Everyone in the office suspects they're badly behaved, because that's the word spread across the office, but they also aren't completely sure because you know how office gossip goes.. and you've never actually seen your coworker sneak off to Applebees...
Carbohydrates seem to be the talk of the town as being the 'bad' 'avoid' 'makes you fat' nutrient. Fiber, on the other hand, is talked up as a fabulous nutrient, after all, it helps you poop! Did you know, *drum roll please* that fiber is a type of carbohydrate? I know, it really is! Does this make fiber a 'trouble-making coworker'? OF COURSE NOT!
Why do I need so much fiber?
To keep it simple, because this is "The Basics", fiber is helpful so many reasons. It can help you lower your cholesterol levels, promote regular bowel movements (i.e poop regularly, because who doesn't love that), support gut health, reduce your risk for developing colon cancer, and most important of all, help fill you up and keep you full so you can focus on your to-do list. When your stomach is growling up a storm at 10:30 am, the last thing you probably want to do is create a slide deck on your companies strategic goals for the new fiscal year.
And let's break it down just a bit.
How do I know if I'm following a high fiber diet?
Since fiber is a carbohydrate, if you're following a low carbohydrate diet, you're probably not getting enough fiber (unless you're eating a TON of vegetables, and are you? Are you really?) Fiber is only found in plant-based foods, meaning you aren't going to get fiber from animal-based sources like meats, fish, cheese, yogurts, etc unless it's been added through the manufacturing process for whatever reason. When I say plant-based, I mean foods grown from the dirt, like fruits, vegetables, legumes (beans, peas, and lentils), and grains such as pasta, oatmeal, rices, and other cereal grains.
If you're eating fruits and vegetables daily, and I mean consistently, every single day of the week, you're definitely on track to meet your fiber goal. To boost your fiber-eating performance, you'll want to include high fiber legumes, such as black beans and green peas, as well as whole wheat pasta, oatmeal, and millet if you're feeling fancy.
The makings of a high fiber diet for men means eating at least 30 grams of fiber per day with 38 grams of fiber as the exceptional performance goal, and for women, 21 grams of fiber per day with an exceptional performance goal of 25 grams of fiber per day.
To give you a frame of reference, 1/2 cup of beans provides you with about 6-7 grams of fiber. A medium sized apple, about the size of a baseball, has about 4 grams of fiber. You can see how having one piece of fruit each day really doesn't meet the performance goal.
Just tell me what to do!
Okay, okay!
Here it is.
Eat. More. Plants.
I'm not saying you shouldn't eat meat. Heck, there will be a whole separate blog series on why you should, but to get enough fiber, you need to eat plants. I'm saying no to the carnivore diet. I'm saying no to low carbohydrate diets for MOST of you.
Challenge yourself to eat at least 1 fruit and 1 vegetable each and every day. Once you're consistently meeting that standard, throw in one high fiber grain every day, or even better, beans. From there, build up the number of fruits, vegetables, and grains you're having each day. Before you know it, you'll be a top performer, pooping regularly after your morning team check-in, and feeling great!
Oh, one thing, if you're increasing your fiber, PLEASE increase your water. The water will help to soften your stool so you don't get plugged up. Gives "stick up your a$$" a whole new meaning.
Eat more plants, okay?
Plants have fiber, beans, oatmeal.
Eat more fiber, please.
High Fiber Diet: A Haiku
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Sources:
U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at https://health.gov/our-work/food-nutrition/previous-dietary-guidelines/2015.